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dumbbell straight leg deadlift Strength Standards

Quick Answer dumbbell straight leg deadlift

A 180 lb male with an Intermediate-level dumbbell straight leg deadlift of 112 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 142 lbs (0.79x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

dumbbell straight leg deadlift demonstration
Competition-Derived

How strong is your dumbbell straight leg deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment dumbbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from deadlift standards using a 0.33x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your dumbbell straight leg deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You dumbbell straight leg deadlift?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 32 48 67 91 116
120 37 53 74 99 125
130 42 59 81 107 134
140 46 65 88 114 143
150 51 70 94 121 151
160 55 76 100 128 159
170 60 81 106 135 166
180 64 86 112 142 173
190 69 91 118 148 180
200 73 96 123 154 187
210 77 100 128 160 194
220 81 105 134 166 200
230 85 110 139 172 206
240 88 114 144 177 212
250 92 118 149 182 218
260 96 122 153 187 223
270 100 126 158 192 229
280 103 130 162 197 234
290 107 134 166 202 240
300 110 138 171 207 245
310 114 142 175 212 249

How Does Age Affect dumbbell straight leg deadlift Strength?

How dumbbell straight leg deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 49 69 94 124 155
20 56 79 108 142 178
25 57 81 111 145 182
30 57 81 111 145 182
35 57 81 111 145 182
40 57 81 111 145 182
45 54 77 105 138 173
50 51 72 99 129 162
55 47 67 91 119 150
60 43 61 83 109 137
65 39 55 75 99 124
70 35 50 68 88 111
75 31 44 60 79 99
80 28 40 54 71 89
85 25 35 49 63 80
90 22 32 44 57 72

What Do dumbbell straight leg deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the dumbbell straight leg deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the dumbbell straight leg deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your dumbbell straight leg deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your dumbbell straight leg deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your dumbbell straight leg deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your dumbbell straight leg deadlift

Tier-specific training recommendations to move your dumbbell straight leg deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell straight leg deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the dumbbell straight leg deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your dumbbell straight leg deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform dumbbell straight leg deadlift

["Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.","Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.","Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.","Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete dumbbell straight leg deadlift guide on FitnessVolt →

Where Do These dumbbell straight leg deadlift Standards Come From?

These dumbbell straight leg deadlift standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your dumbbell straight leg deadlift Good for Your Weight?

Strength standards help you objectively measure your dumbbell straight leg deadlift performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can dumbbell straight leg deadlift 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" dumbbell straight leg deadlift depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the dumbbell straight leg deadlift within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE